day / Tag / dia 1 , no time training/ Keine Zeit Training / no tiempo entreno

Chest and back / Brust und Rücken / pecho y espalda

bench press / Bankdrücken / press banca

                                           4 x 10         100kg

incline dumbbell press / Schrägbank Kurzhantel drücken / press inclinado mancuerna

                                           4 x 8             30kg

pullover / Überzüge / pullover

                                           4 x 10           26kg


pullups / Klimmzüge / dominadas

                                           4 x 10  bodyweight / Körprgewicht / peso corporal ( 99kg)

barbell row / Langhantelrudern / remo barra larga

                                           4 x 10  90kg

deadlifts / peso muerto

                                           3 x 8  110kg

30 mnts cicle / Fahrrad / bici